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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Curd Cheese Haydari (30 g) has 45 calories. That works out to 151 calories per 100 g. It contains 1.3 g of carbs, 3 g of protein, 3 g of fat and 0.1 g of fiber. Its 46.5 mg of Phosphorus covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
45
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
3g
· 6% DV
Fat
3g
· 4% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 27% · Fat 61%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.03 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 122 mg | 5% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 45 kcal |
| 1 teaspoon (small) | 5 g | 8 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 3 tablespoon (large) | 45 g | 68 kcal |
| 4 tablespoon (extra large) | 60 g | 91 kcal |
| 0.25 cup (quarter) | 60 g | 91 kcal |
| 1 serving (medium) | 80 g | 121 kcal |
| 100 g | 100 g | 151 kcal |
| ½ cup (half) | 120 g | 181 kcal |
Calculated from 151 calories per 100 g.
Curd Cheese Haydari is a Turkish meze made with curd cheese and usually thick yogurt. Garlic and herbs such as dill or mint are common additions, and it is served chilled as a creamy dip.
To make Curd Cheese Haydari, mix curd cheese with thick yogurt, crushed garlic, and finely chopped herbs. Chill it briefly so the flavors meld, then serve with a drizzle of olive oil if desired.
Curd Cheese Haydari is typically thicker and includes curd cheese, while tzatziki usually features cucumber mixed into yogurt. Haydari is served as a substantial Turkish meze; tzatziki is often looser and cucumber-forward.
Yes, you can make Curd Cheese Haydari without yogurt by mashing the curd cheese with a little olive oil and seasoning. The result will be denser and less tangy than the usual yogurt-based version.
Serve Curd Cheese Haydari cold with toasted bread, pita, or alongside other Turkish mezes. It also works as a dip for crisp vegetables, while grilled dishes make it a refreshing part of a larger meal.
Curd Cheese Haydari turns watery when the curd cheese or yogurt contains excess liquid. Use thick yogurt and drain wet curd before mixing; if it is already loose, strain it briefly or stir in more curd cheese.
Curd Cheese Haydari keeps for a few days when covered and refrigerated. Use a clean spoon each time and avoid leaving it out for an extended period; discard it if its smell or appearance changes.
No, freezing Curd Cheese Haydari is not recommended. The yogurt and curd cheese can separate and turn grainy or watery after thawing, so make a smaller batch and keep it refrigerated instead.
Yes, you can make Curd Cheese Haydari ahead and refrigerate it until serving. Keeping it covered helps prevent it from picking up other odors, and you can add the olive oil and fresh herb garnish just before serving.
Dill and mint both work well in Curd Cheese Haydari, though neither is essential. Dill gives the dip a fresh, grassy note, while mint makes the flavor more aromatic; use one or combine them to taste.
Vitamins
B12
0.14µg · 6% DV
B2
0.07mg · 5% DV
Vitamin K
5.7µg · 5% DV
B5
0.13mg · 3% DV
Minerals
Phosphorus
47mg · 7% DV
Calcium
53mg · 5% DV
Sodium
122mg · 5% DV
Selenium
2.46µg · 4% DV
Potassium ⭐
53mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 45 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Curd Cheese Haydari is a Turkish meze made by combining lor, a mild fresh curd cheese, with thick yogurt, garlic, herbs and olive oil. It is cool and creamy, with a gentle tang from the yogurt and a savory bite from the garlic and herbs.
In Turkey, it is served chilled as part of a spread, alongside grilled meats and vegetables, or with bread and pide for scooping. It also fits naturally on a mezze table shared with friends. This dip provides protein and calcium, and its creamy texture makes a little go a long way. For a lighter version, use less olive oil and stir in extra fresh herbs.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.03g
MONOUNSATURATED
1.42g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.